(Specialty warm-up: 10 walking weighted lunge, 5 double kettlebell swing clean) 5 rounds of:

5 Double kettlebell swing clean

10 Kettlebell suitcase walking lunge

(Up to) 1 minute rest (take only what both weight and effort earn... )

Swing clean: No lazy set-ups, no soft lifts. Land and stop in an organized rack position for a minimum 1/1000, and adjust weight by round as desired, or as position requires.

Lunge: Strong posture and full range of motion govern weight; Adjust (up or down) by round as needed.

Both lifts: Pay close attention to safety and efficiency in the put-downs just as much as in the pick-ups; Missed lifts and sloppy landings will suck valuable energy from the work sets.

Then, 3 rounds of:

10 Kettlebell high pull + 2/1000 Goblet catch @ scaled to ability- position and scheme governs weight

10 Medicine ball/ sandbag power clean @ 1/2 BW

:20 sec. rest/ assessment